Workout 3.2.17

Nickname: George Washington and Shakira’s hips…neither of which lie.

Cloud 9 CrossFit – CrossFit

Warm-up

3 rounds

10 Pull-ups

10 wallballs

300′ run (80%pace)

10 Burpees

Buy In

Review OHS with KB’s or Dumbbells

-practice with 1 arm OHS and both arm OHS

-use varied weights

-T-spine and shoulder mobility

-retest

WOD

score both metcons seperatly.

Metcon (Time)

15-12-9

Wallballs 20/14

Burpees

Pull-ups
2 Minute rest then next component in WOD

Metcon (Time)

300 Yard Sprint

200 Yard sprint with Medball 20/14

100 yard bear crawl (50yrds forward and 50 yards backward)

Cashout

L-sit TABATA (No Measure)

From Rings

Scaled hanging from pull-up bar
RX+ Muscle-up first

Feature Video

Cloud 9 Teen Camp